How to Determine the Types of Proteins in Your Food

Beans and grains are incomplete proteins that become a complete protein when combined.

Protein is a macronutrient that is essential for providing energy as well as building, maintaining and replacing muscle tissue. It is made of building blocks called amino acids. Your body needs 22 types of essential amino acids in order to function properly. It can make 13 of them, but you must obtain the other nine from foods to stay healthy. There are two main types of protein, complete and incomplete. Often, you can identify the type of protein in your food by determining whether it comes from an animal or plant source. This is not always the case, however, as there are some plant-based foods, including quinoa and soy, that are complete proteins.

Complete Proteins

Some protein sources, such as animal products, contain all of the essential amino acids. Meat, poultry, fish, eggs and dairy are all considered complete proteins. If you consume two to three servings of these foods a day, you will meet your daily protein needs. Quinoa, a plant-based seed that is often called a grain, is also a complete protein and a healthy option if you do not want to eat animal foods. Soy products, like tofu, tempeh, edamame and soy milk, are other plant-based complete protein options.

Incomplete Proteins

Excluding quinoa and soy, proteins from plant-based foods are typically considered incomplete proteins because they only contain some of the essential amino acids. Beans and legumes, nuts and seeds, grains, vegetables and fruits are all incomplete proteins. You can combine two incomplete protein food choices in order to get all of the essential amino acids. For example, you can combine brown rice and black beans and the meal will be considered a complete protein. If you do not want to eat the beans and rice together, your body will still get the same protein benefits if you eat the rice at one meal, like lunch, and the beans at dinner.

Vegetarian and Vegan Protein

If you are a vegetarian, you can consume complete protein foods by eating dairy products and eggs in addition to plant-based proteins. If you are a vegan, you can still get all the essential amino acids your body needs with careful meal planning. Just make sure you are eating a wide variety of plant-based incomplete protein foods. Healthy plant-based high-protein options include 1/4 cup of nuts like almonds, 1 to 2 cups of beans or lentils and 1/2 cup of quinoa.

Protein Powders

There are a variety of protein powders on the market that come from both incomplete and complete protein sources. If you want a complete protein powder, a good option is whey protein, which comes from dairy. A plant-based complete protein powder option is soy protein. Other plant-based protein powders include brown rice protein and pea protein. In order to get a plant-based complete protein with all of the essential amino acids, look for a powder that combines these two protein sources.

About the Author

Kathryn Flynn is a health educator and a writer specializing in nutrition. She has worked in high school health education, plant-based nutrition counseling, yoga instruction, public health promotion and childhood obesity prevention. Flynn holds a Master of Public Health and is a certified plant-based nutritionist, holistic health coach and yoga instructor.